Friday – 4/8/16

bsw.040616.1

WOD #1 – 5 min

2 min

Push-up x max reps

1 min rest

2 min

Sit-up x max reps

 

WOD #2 – for time

Double Unders x 150 (Scale: Single Unders x 300)

Pull-ups x 30

Thrusters x 60 (75/55)

Pull-ups x 30

Alternating Single Arm Dumb Bell Snatch x 60 (65/45)

 

Gymnastics:

Ring Dip x 8 (1 rd)

Wall Walk x 1 (30 sec Hold)

 

Accessory:

Barbell upright row x 10 (3 rd)

Leg Press x 10 (3 rd) (360/180)

Wednesday – 4/6/16

bsw.040416.2

Wednesday – 4/6/16

WOD #1 – 15 min

5 rds

Deadlift (Std Grip) x 10 (225/135)

Deadlift (Snatch Grip) x 5 (225/135)

Standing 45# Plate Row x 20

Knee to Elbow x 5

 

WOD #2 – 15 min

Alternating EMOM

Push-up x 10 to 15 (Body Weight)

Wall Balls x 10 to 15 (20/14)

Box Jump x 10 to 15 (24/20)

 

Gymnastics:

Ring Dip x 8 (1 rd)

Chest to Bar x 5 (1 rd)

 

Accessory:

Tricep Extension x 15 (4 rd)

DB Floor Press (Hvy) x 10 (1 rd)

Supported Weighted Single Leg Squat x 10 ea leg (1 rd)

Monday – 4/4/16

bsw.040316.4

Monday – 4/4/16

 

WOD #1 – 15 min

5 rds

Push Press x 8 (155/85)

Goblet Squat x 10

Toes 2 Bar x 6

 

WOD #2 – 20 min

AMRAP

Push Press x 10 (115/85)

KB Swing x 10 (70/35)

Box Jump x 10 (24/20)

 

Gymnastics:

Ring Dip x 8 (1 rd)

Knee to Elbow x 10 (1 rd)

 

Accessory:

Bar Bell Curl x 15 (4 rd)

Leg Press x 10 (360/180)

Sunday – 4/3/16

bsw.040116.1

WOD #1 – 15 min

5 rds

Back Squat x 8 (225/145)

Cossack Squat x 10 (45/25)

Floor Seated DB Press x 12

 

WOD #2 – For Time

3 rds

200m

Push-up x 25

Hang Clean x 15 (135/95)

 

Gymnastics:

Ring Dip x 8(1 rd)

Modified Handstand Push-up x 10 (1 rd)

 

Accessory:

Hammer Curl Press x 12 (1 rd)

DB Floor Press x 12 (Heavy) (1 rd)

Friday – 4/1/16

bsw.033016.2

WOD #1 – 15 min

5 rds

Power Snatch x 5

Pull-up x 10

 

WOD #2 – 12 min

AMRAP

Hang Clean x 50 (95/55)

Push Press x 50

Toes 2 Bar x 50

Med Ball Squat x max reps

 

Gymnastics:

Ring Dip x 7 (1 rd)

Modified Handstand Push-up x 10 (1 rd)

 

Accessory:

Hammer Curl Press x 12 (1 rd)

DB Floor Press x 12 (Heavy) (1 rd)

Wednesday – 3/30/16

bsw.032816.2

WOD #1 – 18 min

Reps: 10,8,6,4,2,4,6,8,10

Deadlift (Increase weights as needed)

Wall Ball x 10 (20/14) (10’/9’)

 

WOD #2 – 12 min

200m run

Toes 2 Bar x 12

200m run

Thruster x 12 (95/65)

200m run

Pull-up x 12

Alternating Jumping Lunge x max reps

 

Gymnastics:

Ring Dip x 7 (1 rd)

Handstand Hold x 1 (30 sec)

 

Accessory:

Floor Seated DB Press x 12 (1 rd)

Bar Bell Curl x 15 (4 rd)

Push-up x 50 (1 rd)

Monday – 3/28/16

WOD #1

5 rd – 15 min

Overhead Squat x 5

 

WOD #2

AMRAP – 12 min

Box Jump x 1 min (24/20)

Sumo Deadlift with High Pull x 1 min (95/65)

Box Jump x 2 min

Sumo Deadlift with High Pull x 2 min

Box Jump x 3 min

Sumo Deadlift with High Pull x 3 min

** Post total reps to the board

 

Gymnastics:

Hand Stand Hold x 2 (30 seconds each)

Ring dips x 6 (1 rd)

Chest to bar x 5 (1 rd))

 

Accessory:

Hammer Curl with Press x 12 (1 rd)

Side Lateral Raise x 12 each arm (1 rd)

Dumb Bell Floor Press x 12 (Heavy) (1 rd)

Bent Dumb Bell Row x 12 each arm (1 rd)

Push-up x 50 (1 rd)